5 Meal Plan Featuring Shungiku (edible chrysanthemum/garland)(bunch),Tomatoes-red, yellow, or mixed grape (Pint),and Cabbage, Napa-green (ea)

Shopping List

  • Shungiku (2 bunches)
  • Grape tomatoes (2 pints)
  • Napa cabbage (1 head)
  • Celery (1 bunch)
  • Radicchio (1 head)
  • Daikon radish (1 large)
  • Pea shoots (75g)
  • Chicken breasts (4 pieces)
  • Eggs (6)
  • Extra-firm tofu (1 block)
  • Arborio rice (1 cup)
  • Sushi rice (1 cup)
  • Rice noodles (1 package)
  • Soy sauce
  • Olive oil
  • Sesame oil
  • White miso paste
  • Garlic (3 cloves)
  • Ginger (small knob)
  • Lemon (1)
  • Parmesan cheese (1/4 cup)
  • Toasted sesame seeds
  • Honey
  • Fresh basil (1 small bunch)
  • Vinegar (rice or apple cider)
  • Salt
  • Pepper

Meal 1: Breakfast – Shungiku and Pea Shoot Omelette

Ingredients:

  • 2 eggs
  • 1/2 bunch Shungiku, roughly chopped
  • 1/4 cup pea shoots
  • 1 tsp olive oil
  • Salt and pepper, to taste

Instructions:

  1. Heat olive oil in a non-stick pan over medium heat.
  2. Whisk the eggs, season with salt and pepper.
  3. Pour the eggs into the pan and cook until partially set.
  4. Add the chopped Shungiku and pea shoots on one side of the omelette.
  5. Fold the omelette in half and cook for another minute until fully set.
  6. Serve immediately.

Protein: Eggs
Carbohydrate: None present; light breakfast option.

Meal 2: Lunch – Grilled Chicken and Tomato Salad with Radicchio

Ingredients:

  • 1 chicken breast
  • 1 pint grape tomatoes, halved
  • 1/2 head radicchio, chopped
  • 1 tbsp olive oil
  • 1 tsp vinegar (rice or apple cider)
  • Salt and pepper, to taste
  • Fresh basil leaves
  • Lemon wedge

Instructions:

  1. Preheat a grill or pan on medium-high heat. Season the chicken breasts with olive oil, salt, and pepper.
  2. Grill chicken for 6-8 minutes on each side or until fully cooked.
  3. Toss halved tomatoes, chopped radicchio, and fresh basil with vinegar, olive oil, salt, and pepper.
  4. Slice the grilled chicken thinly and place on top of the salad.
  5. Squeeze a wedge of lemon over the top before serving.

Protein: Chicken breast
Carbohydrate: Tomatoes in salad for lighter carbs

Meal 3: Dinner – Tofu, Napa Cabbage, and Daikon Miso Soup

Ingredients:

  • 1 cup Napa cabbage, chopped
  • 1/4 large daikon, sliced thinly
  • 1/2 block firm tofu, cubed
  • 1 tbsp white miso paste
  • 3 cups water
  • 1 garlic clove, minced
  • 1 tsp ginger, minced
  • 1 tsp sesame oil
  • 1 tsp soy sauce

Instructions:

  1. Heat sesame oil in a pot over medium heat and sauté garlic and ginger for one minute. Add water and bring to a simmer.
  2. Add sliced daikon and Napa cabbage. Let it cook for about 5-7 minutes.
  3. Dissolve the miso paste in a little warm water and mix it into the soup.
  4. Add tofu cubes and soy sauce. Allow everything to simmer for 2-3 more minutes.
  5. Serve hot.

Protein: Tofu
Carbohydrate: None (you may serve with rice if desired)

Meal 4: Lunch – Radish and Celery Sushi Bowl

Ingredients:

  • 1 cup sushi rice
  • 1/4 large daikon radish, julienned
  • 1/4 bunch celery, chopped
  • 1/4 cup pea shoots
  • Soy sauce, for drizzling
  • 1 tsp sesame oil
  • 1 tbsp toasted sesame seeds

Instructions:

  1. Cook sushi rice according to package instructions.
  2. While rice is cooking, julienne the daikon radish and chop the celery.
  3. Once the rice is done, fluff it with a fork and transfer to a bowl.
  4. Top with daikon radish, celery, pea shoots, and a drizzle of sesame oil and soy sauce.
  5. Garnish with toasted sesame seeds.

Protein: None (vegetarian)
Carbohydrate: Sushi rice

Meal 5: Dinner – Risotto with Shungiku and Grape Tomatoes

Ingredients:

  • 1/2 bunch Shungiku, leaves roughly chopped
  • 1/2 pint grape tomatoes, halved
  • 1 cup Arborio rice
  • 1 garlic clove, minced
  • 1/4 cup grated Parmesan
  • 2 tbsp olive oil
  • 3 cups water or vegetable stock
  • Salt and pepper, to taste
  • Fresh basil for garnish (optional)

Instructions:

  1. Heat olive oil in a pot over medium heat. Sauté the minced garlic for 1 minute.
  2. Add the Arborio rice and toast it for 2 minutes, stirring constantly.
  3. Gradually add the water or stock, one ladleful at a time, stirring continuously until absorbed, then repeat. This should take about 15-18 minutes.
  4. Fold in the halved grape tomatoes and Shungiku during the last 3 minutes of cooking.
  5. Stir in Parmesan cheese and adjust seasoning with salt and pepper.
  6. Garnish with fresh basil, if desired. Serve immediately.

Protein: Parmesan cheese (mild source)
Carbohydrate: Arborio rice

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